Zoom Schedule
9:00a Family Workout with Samuel
12:30p FitEssentials with Shanna
5:00p Flexibility & Core with Shanna
5:45p FitEssentials With Shanna
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Home Workout
8 rounds:
:20 Kick Sit
:10 Rest
(rest 1:00)
8 rounds:
:20 V-up
:10 Rest
(rest 1:00)
8 rounds:
:20 Push-up
:10 Rest
(rest 1:00)
8 rounds:
:20 Sit-up
:10 Rest
(rest 1:00)
8 rounds:
:20 Mountain Climber
:10 Rest
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Competitor
3 rounds for time: (score is slowest)
500m Row
(rest 1:00 between rounds)
For total reps:
Every 1:00 for 10:00
Odd min: Pull-up
Even min: Handstand Push-up
*start every minute with 20 double under.
(choose reps prior to start. unbroken)
7 rounds for time: (each exercise unbroken)
3 Power Clean 155/105
4 Bar Muscle-up
5 Wall Walk
3 rounds for time: (score is slowest)
500m Row
(rest 1:00 between rounds)
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Weightlifting
Jerk
70% 2×2
75% 1×1
80% 5×1
Power Clean
70% 2×3
80% 3×2
Close Grip Bench Press 8-5-5-3-3-3
(make consistent increases)
Front Plate Raise 4×10
(constant load)
Triceps Extension 12-10-8-6
(make consistent increases)
“The act of contemplation then creates the thing created.”
~Isaac D’Israeli
